A. Front squat@75# across with a 3 sec pause in the bottom (send video), 3,3,3,3; rest 2 min
Did this.
B. Hanging knee raises, 6-8x4; rest 1 min
8 each round.
+
3RFT:
Assault 20 cals
12 Ring rows
8 Dumbbell STO 15-20#
Total time: 11:37
3:45.6
3:59.9
3:51.1
15# db.
+
:30 sec couch
:30 sec half pigeon
:30 sec pancake
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